当您试图减少时,您通常希望看到融化的第一件事。但研究显示失去腹部脂肪比提高强度更为复杂ab workoutsor subjecting yourself to afad diet。
尽管大量的减肥计划,promise to blast belly fat, “the reality is targeted weight loss does not work,” says Dr. Elizabeth A. Lowden, a bariatric endocrinologist at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois. “It is not possible to do certain exercises or eat a certain way to specifically lose weight from your arms, legs or midsection.”
也就是说,很明智失去多余的腹部脂肪由于腰围纤细的腰围与心脏病和2型糖尿病的风险较低有关。
什么是腹部脂肪?
从技术上讲,腹部脂肪是由两种类型的脂肪制成的:皮下脂肪,生活在我们的皮肤下,内脏或腹腔内脂肪,,,,which tends to wrap around and make its way into your organs, explains Dr. Lowden. Most of the time, when we’re talking about belly fat, we mean visceral fat because this is the最危险的脂肪类型。它与几个健康问题有关,包括inflammation,,,,high blood pressure, breathing problems, and — even in “skinny” people — early death. In women, excess belly fat is also associated with胆囊疾病and乳腺癌。
WHY IS BELLY FAT SO BAD FOR YOU?
What makes visceral fat particularly dangerous is likely how close it is to the portal vein, which transports blood from your intestinal area to your liver. Substances released by visceral fat can travel to your liver, where they impact your body’s production of blood lipids (fatty substances in the blood), increasing “bad” cholesterol and decreasing “good” cholesterol.
内脏脂肪还抽出称为细胞因子的免疫系统化学物质,等等,可以破坏新陈代谢,血压和能力正常反应胰岛素,将葡萄糖(血糖)分散到人体细胞上的激素。Lowden博士指出:“因此,您可以发展出胰岛素抵抗,这是糖尿病前期和2型糖尿病的前体。”
您的腹部脂肪越多,越大health riskstend to be: Each additional pound of fat is linked to new diagnoses of high blood pressure, high cholesterol and heart disease。但是,相反的情况也是正确的。即使是轻度至中度的体重减轻(思考:您的起始体狗万体育买球万博彩票下载安卓重的3-4%)也可以显着改善您的新陈代谢和心脏健康,发现一个最近发表在《内分泌研究杂志》上的研究。好消息是内脏脂肪是one of the easiest types of fat to lose经过eating awell-balanced diet in a calorie deficitand定期锻炼。
HOW LONG DOES IT TAKE TO LOSE BELLY FAT?
First, remember: It’s impossible to target belly fat alone. However, “reaching a lower体内脂肪百分比总体Lowden博士说:“将减少腹部脂肪,进而减少您的代谢疾病的风险。”
这意味着对安全减肥需要多长时间stands for belly fat, too: “A calorie deficit of 500–1,000 calories per day tends to lead to an average weight loss of about 1–2 pounds per week,” says Dr. Lowden. That’s ahealthy pace to stick with for long-term weight-loss success。
从这个意义上说,你可以开始失去腹部脂肪right away, but it could take some time to see and feel the results. Many factors, including your age, genetics, environment and activity leve,l could also impact just how quickly you shed belly fat,研究显示。
TIPS FOR BURNING FAT AND TRIMMING YOUR WAISTLINE
- 减少卡路里。这primary path to belly fat loss is a sustainable calorie deficit, so use a food journal or像MyFitnessPal这样的应用to set andaccurately track your calorie intake。
- Measure your waist circumference.Regularly log your waist circumference by looping a tape measure around your waist just above your hip bone. The “danger zone” for negative health effects is a waist measurement of more than 35 inches (89 centimeters) for women and 40 inches (102 centimeters) for men.
- 吃均衡的饮食。这腹部脂肪损失的理想杂货清单is filled with high-fiber fruits, vegetables andwhole grains,,,,lean proteins likechicken和土耳其,以及健康的脂肪(选择植物油over butter and lard).
- Focus on portion size.吃饭较小的盘子andweighing your foodcan help you get better at识别份量。
- 减少糖。Since糖与体重增加有关, 限制processed foodsand酒精and swap high-sugar sodas and juices for sugar-free alternatives like sparkling water. You can track your added sugar intake in MyFitnessPal to help yourecognize sneaky sources例如调味品和调味酸奶。
- Consider intermittent fasting.将餐限制在10-hour eating window(例如上午9点至下午7点)可以帮助支持内脏的脂肪损失2019 study患有代谢综合征的成年人。
- Find a form of exercise you enjoy.A wholesome, low-calorie diet combined with exercise is the best method for zapping belly fat. In particular,高强度间隔训练(HIIT)锻炼是尤其是燃烧的大脂肪,每周举重几次可以support lean muscle mass,,,,which burns more calories. However, the best exercise routine is one that suits your lifestyle and can get you moving 30–60 minutes per day, whether that’s abrisk walk,,,,bike rideor小组健身课。
- 最小化压力。慢性应激释放皮质醇,这是一种激素,可导致炎症和体重增加。Find ways to lower stress levels that work with your lifestyle, such as大自然散步,,,,practicing meditation,,,,phoning a friend orunwinding with a hot bath。
- 优先级睡眠。A lack of sleep can伤害血糖水平and triggercravings for high-sugar foods,这两者都阻碍了减肥。万博彩票下载安卓狗万体育买球创造健康bedtime routine每晚要闭嘴7-9小时。
THE BOTTOM LINE
“健康生活中没有捷径,但是内脏的脂肪往往对健康的饮食and有氧运动Lowden博士说。每天的卡路里赤字500卡路里通常会导致每周一磅(每月4磅)的体重减轻 - 这是万博彩票下载安卓狗万体育买球比快速减肥更可持续— and ultimately helps reduce your waistline. To track progress, regularly measure your waist circumference around your belly button level.
Remember,肌肉比脂肪重,,,,so even if you’re looking and feeling leaner, it might not show on the scale, which is why it’s important totrack non-scale progress,,,,too. Notice your energy levels, how your clothes are fitting and whether you’re sleeping better or feeling a boost in mood levels. If you’restruggling to lose weight,,,,reach out to a healthcare provider or a注册营养师谁可以帮助量身定制个性化计划。
每天都在进行迷你健身和营养目标时每天取得进展,例如走更多步骤或学习跟踪宏。去 ”计划”在MyFitnessPal应用程序中,用于日常教练和易于遵循的任务,以使您有动力。